WOD / Blog
16 March 2026
Warm-Up: Coach’s Choice Strength/Skill: Power Snatch 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time (15 Minute Time Cap) 30-24-18 Superman Holds (2-Second Holds) 30-24-18 Hollowrock Holds (2-Second Holds) 15-12-9 Power Snatch (95/65)(65/45) RX+: GHD Extensions and GHD Sit Ups;(155/105)(105/70) […]
14 March 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
12 March 2026
Warm-Up: Coach’s Choice Strength/Skill: Handstand Skill Work WOD: Four Rounds (3 Minutes Work/1 Minute Rest) 200 Meter Run 50 Foot Handstand Walk Max Effort Kettblebell Swings (1.5/1)(1/25#) Stimulus/Focus: Choose a handstand skill that challenges you. Complete 4 around the worlds if you cannot take any forward steps on your handstand walk attemps. If you cannot […]
11 March 2026
Warm-Up: Coach’s Choice Strength/Skill: Back Squat 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 10 RFT (20 Minute Time Cap) 5 Back Squats (225/155)*Out of the Rack 3 Ring Muscle Ups Stimulus/Focus: This is heavy and challenging. Choose scales that challenge […]
10 March 2026
Warm-Up: Coach’s Choice Strength/Skill: Push Press 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 16 Minute AMRAP 20/16 Calorie Row 20 Wall Balls (20/14)(14/10) 20 Pull Ups Stimulus/Focus: Push hard on the row. Try to complete the wall balls and pull […]
09 March 2026
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (22 Minute Time Cap) 30 Box Jump Overs (30/24) *Masters may step up. Everyone must step down. 150 Air Squats 1600 Meter Run Stimulus/Focus: This will […]